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Broccoli vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between broccoli and kohlrabi

  • Broccoli is higher in vitamin K, vitamin C, folate, vitamin A, vitamin B5, and vitamin B2; however, kohlrabi is richer in copper.
  • Broccoli's daily need coverage for vitamin K is 85% higher.
  • Broccoli has 17 times more vitamin A than kohlrabi. While broccoli has 623IU of vitamin A, kohlrabi has only 36IU.
  • Kohlrabi has a lower glycemic index (20) than broccoli (32).

The food types used in this comparison are Broccoli, raw and Kohlrabi, raw.

Infographic

Broccoli vs Kohlrabi infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more CalciumCalcium +95.8%
Contains more IronIron +82.5%
Contains more ZincZinc +1266.7%
Contains more PhosphorusPhosphorus +43.5%
Contains more ManganeseManganese +51.1%
Contains more SeleniumSelenium +257.1%
Contains more PotassiumPotassium +10.8%
Contains more CopperCopper +163.3%
Contains less SodiumSodium -39.4%
~equal in Magnesium ~19mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin CVitamin C +43.9%
Contains more Vitamin AVitamin A +1450%
Contains more Vitamin EVitamin E +62.5%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +485%
Contains more Vitamin B3Vitamin B3 +59.8%
Contains more Vitamin B5Vitamin B5 +247.3%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin KVitamin K +101500%
Contains more FolateFolate +293.8%
Contains more CholineCholine +52%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Kohlrabi DV% diff.
Vitamin K 101.6µg 0.1µg 85%
Vitamin C 89.2mg 62mg 30%
Folate 63µg 16µg 12%
Copper 0.049mg 0.129mg 9%
Vitamin B5 0.573mg 0.165mg 8%
Vitamin B2 0.117mg 0.02mg 7%
Iron 0.73mg 0.4mg 4%
Fiber 2.6g 3.6g 4%
Selenium 2.5µg 0.7µg 3%
Phosphorus 66mg 46mg 3%
Manganese 0.21mg 0.139mg 3%
Vitamin A 31µg 2µg 3%
Zinc 0.41mg 0.03mg 3%
Vitamin E 0.78mg 0.48mg 2%
Vitamin B1 0.071mg 0.05mg 2%
Protein 2.82g 1.7g 2%
Calcium 47mg 24mg 2%
Vitamin B6 0.175mg 0.15mg 2%
Choline 18.7mg 12.3mg 1%
Vitamin B3 0.639mg 0.4mg 1%
Fructose 0.68g 1%
Sodium 33mg 20mg 1%
Potassium 316mg 350mg 1%
Calories 34kcal 27kcal 0%
Fats 0.37g 0.1g 0%
Carbs 6.64g 6.2g 0%
Net carbs 4.04g 2.6g N/A
Magnesium 21mg 19mg 0%
Sugar 1.7g 2.6g N/A
Saturated fat 0.039g 0.013g 0%
Monounsaturated fat 0.011g 0.007g 0%
Polyunsaturated fat 0.038g 0.048g 0%
Tryptophan 0.033mg 0.01mg 0%
Threonine 0.088mg 0.049mg 0%
Isoleucine 0.079mg 0.078mg 0%
Leucine 0.129mg 0.067mg 0%
Lysine 0.135mg 0.056mg 0%
Methionine 0.038mg 0.013mg 0%
Phenylalanine 0.117mg 0.039mg 0%
Valine 0.125mg 0.05mg 0%
Histidine 0.059mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +65.9%
Contains more FatsFats +270%
Contains more OtherOther +14.9%
~equal in Carbs ~6.2g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +57.1%
Contains less Sat. FatSaturated fat -66.7%
Contains more Poly. FatPolyunsaturated fat +26.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.